The energy training exam each runner really should be undertaking

Runners normally have weaknesses or muscular imbalances that can consequence in inefficient working type and/or injury. This take a look at, masterminded by Kriss Hendy at Energy for Endurance (strengthforendurance.com), will help you to discover the spots that require the most get the job done. ‘We use these tests as a way of “screening” all our new and existing clients,’ he states. ‘For best health and general performance, with a decreased likelihood of injuries, absolutely everyone should aim to strike the SFE common under.’

1. Push-up

Why it’s critical: A essential upper-entire body strength training that develops our shoulders, back, chest and core – all crucial for maintaining powerful posture and working variety.

How to do it: 1) Get into a significant plank place, arms instantly underneath shoulders 2) decrease your body in a straight line, touching the flooring with your upper body 3) drive again up to the commencing position. Gentlemen really should do complete force-ups girls can do knee drive-ups. Execute one particular set to failure.

Score: Desires do the job: <10 reps SFE Standard: 20-30 reps Advanced: 30+reps

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2. Single-leg squat

Why it’s important: A true test of balance, co-ordination and the strength of our left vs right leg.

How to do it: 1) Stand with a chair at knee height behind you 2) Squat down on one leg until your bum lightly touches the chair seat 3) Push back up to full extension. Perform one set to failure on each leg.

Score: Needs work: <10 reps each side SFE Standard: 15-20 reps each side Advanced: 20+ reps each side

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3. Single-leg hamstring bridge

Why it’s important: Adequate strength in the hamstrings strengthens and stabilises both the lower back and knee.

How to do it: 1) Lie on your back with the heels of both feet on a chair in front of you 2) Lift your left leg and drive your right heel into the chair, finding full extension in your hip with each repetition 3) Slowly return to starting position, ensuring your hips touch the ground every time. Perform one set to failure on each leg.

Score: Needs work: <10 each side SFE Standard: 15-20 each side Advanced: 25+ each side

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4. Single-leg calf raise

What it’s testing: The ability to absorb force through the calf and Achilles musculature is essential.

How to do it: 1) Stand in a doorway, feet hip with apart 2) take your left foot off the ground and drive up onto the toes of your right foot, using your hands for support and stability 3) Return to starting position. Try to maintain the same height, tempo and quality of technique per repetition. As soon as you start to falter, finish. Then swap legs.

Score: Needs work: <10 each side SFE Standard: 15-20 each side Advanced: 25+ each side

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5. Plank hold

What it’s testing: A great reflection of your relative strength-to-weight ratio but also your mental resilience and capacity to work.

How to do it: 1) Get into a plank position, resting on your forearms and toes, hands flat on the floor 2) Hold this position, focusing on pushing toes into the floor and squeezing your glutes to stabilise your body. As soon as your drop a knee or rest, write down your score.

Score: Needs work: <1 min SFE Standard: 2-3 mins Advanced: 3-5min

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